Ah, the gym. The place where we’re supposed to get stronger, feel better, and generally walk out feeling like we just conquered Everest. And yet, for a lot of us, it can be the most intimidating place on Earth. You walk in, and suddenly, it feels like everyone else knows exactly what they’re doing while you’re just trying not to trip over a stray dumbbell.

But hey, we’re all in this together! Whether it’s your first day or your hundredth, that intimidation can hit anyone. So here’s the plan: we’re going to beat that anxiety down (without even lifting a weight).

1. Remember: No One Actually Cares That Much

Here’s the truth: people at the gym are usually so wrapped up in their own routines that they barely notice anyone else. They’re more worried about finishing their sets or hoping their favorite bench opens up soon. I promise, no one’s analyzing your form from across the room or mentally grading your treadmill speed. Take it from someone who spent too long believing the gym was secretly a fishbowl where everyone was watching—I’ve since realized it’s not. At all.

2. Start With a Plan, Even If It’s Simple

Walking into the gym without a plan can be like walking into a new city without a map—you feel lost. So make yourself a workout plan. It doesn’t have to be elaborate; just knowing what machines you want to hit or what exercises you’ll do helps you walk in with purpose. Think of it as a pre-flight checklist that keeps you on course. No idea where to start? Most gyms have trainers who would love to help, or check out some basic workout apps to get a feel for what might work best for you.

3. Find “Your” Space

Look, not everyone feels comfortable sprinting next to the gym’s “regulars” who lift twice their body weight without breaking a sweat. Sometimes, finding a little corner where you can do your thing in peace makes all the difference. Find a quiet area, maybe by the stretching mats or the machines in the back, and make that your spot. Even after you’ve hit your stride, having that one place to retreat to is comforting. And, let’s be real, we all want a fallback zone.

4. Buddy Up (Or Fake It)

Walking in with a friend can make the gym feel a lot less like enemy territory. Not everyone has a workout buddy, though, and that’s okay. Sometimes, just putting in earbuds and zoning into a playlist can make it feel like you’ve got a “crew” cheering you on. Think of the music as your “gym buddy” hyping you up. And as a bonus, good music has a way of turning treadmill time into something that actually goes by faster.

5. Start with Small Wins

Let’s skip the unrealistic goal of suddenly lifting twice your body weight or running five miles without stopping. Instead, focus on small, easy wins: five more minutes on the treadmill than last week, trying a new machine, or stretching out for a few extra minutes. Small wins are like breadcrumbs leading you to bigger victories, and they’ll build your confidence at the gym over time.

6. Remember, Everyone Was New Once

This one can be the toughest, but hear me out. That guy lifting like he’s training for a superhero audition? He was once the new guy too. Every “gym regular” was once a beginner who felt just as clueless. So give yourself permission to be new, to learn, and even to make mistakes. Nobody’s expecting you to walk in with perfect form on your first day, so why should you?

7. Celebrate the Post-Gym “You”

Listen, no one’s judging you harder than you judge yourself. So let’s flip that on its head. The fact that you even showed up? That’s something to celebrate. Remind yourself of the post-gym “you,” the one who gets to leave knowing you did it. Revel in that high. You earned it.

8. Remember Why You Started

The gym can feel like a foreign place with its own rules and regulars. But remember that you’re there for you. Maybe it’s to get stronger, to feel healthier, or even just to blow off some steam. You’re not there to impress anyone else, so don’t let them intimidate you. Hold on to your “why,” and every step will feel more like a step toward the best version of yourself.

The bottom line? Walking into a gym can feel like stepping onto a stage you didn’t ask for. But it gets easier, and before you know it, you’ll look back and wonder why you ever worried. So go ahead, take that first step. Because at the end of the day, the gym isn’t just a place for fitness—it’s where you’re making a promise to yourself to show up and improve, one rep at a time.